marți, 16 octombrie 2012

About the BEST concept - what does it mean?

Dear friends,

About the BEST concept - what does it mean?

It is a formula with which we can mathematically calculate the individual
efficiency + the effectiveness of the technique for each swim-stroke; the
formula has been inspired by the ancient aphorism – Festina lente…! (Suetonius)

For swimming (it can be adapted for other sports, too), the ‘BEST formula’ may
be described as follows:

… after reading this links and
attachs, I hope you'll be able to understand that “Mircea’s BEST formula” (publicated
since 1983) can provide a mathematical evaluation of the swimming efficiency,
and can also be used to improve it.

And please do not
forget - those who aim to swim at a higher speed with the least possible
number of strokes ... gradually, will realize that this improves their swimming
technique (I guess would not be
too exaggerated to say that practicing swimming this way will have an effect as
miraculous on technique as 'stem cells'
may have on human health) and this is one of the most important parts of
swim training.

For a modern work (21st Century …) in this concept – we need
this ‘Speedo Counter watch’, unfortunately the Staff of Speedo abandoneded this
accesory; they lost one well chanse with this ‘swimming watch’.(see attach 002
+003 the www.polar.fi duplex, Swimnovate -Pool Mate, Finis - Tempo trainer a.a.)

Please make sometink to change this decision.., the market need
this accesory (see experience of M. Phelps / attach 001).

1/The corect swim-technique means the efficiency of the movements
in the water; it can be calculated by this way: add the number of the seconds
and the number of the stroke-cicles (by 50m) and this sume will be extracted
from the other constant sume provided from adition of the one constant value
(K) (100) plus the Index of the personal Sliding (PSI)

2/The objectivity of
the ‘best formula’ results from this new exercise of logic: ‘we add two value
(time+stroke), this values have their sense descendent (!)…, and, after we
substrate this sum from one constant value (accidentally (k) = 100 + ipg
points)’.

in this mod we can
obtain (very easy, by mental way) the supreme value of the swimming efficiency.

3/The index personal
of sliding (psi) is lake a ‘credit card’ (the validity is minimum one year):
with this ipg we can organize the series of the race in perfect ‘faire-play’
(indifferent of the sex or age) the competitors with same or appropriate values
will be introduce in the same series …the periodical calcul of this ipg formula
is found with regarding to the hydrodynamics principle (reynolds+froude),

so: ‘’from the value
of the maximum longer of the body (ventral float position)(L.) / in additions
with another accidentally value constant (k=100), we will substrate the sum of
the nr. of kgr. (weight) with the Q. (nr. of cm. of the circumference of the
upper thorax in deep expiration). ‘L.’+(k) – ( ‘kgr.’ + ‘q.’)

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Let one of the world’s greatest
swimming coaches teach you how to perfect your competitive strokes!

In Swimming Fastest—a revised and updated version of one of the best
books ever written on competitive swimming—author Ernest Maglischo reveals the
science behind the training principles that led his teams to 13 NCAA national
championships at the Division II level and 19 conference championships.

This book is the definitive reference on stroke technique and training methods
for swimming. It shows you how to apply scientific information to the training
process so that you can swim stronger and faster. Swimming Fastest
addresses not only the how but also the why of training. It’s the one source
that you can turn to for reliable information about hydrodynamics and exercise
physiology, giving you all the information you need to evaluate present and
future concepts of training and stroke mechanics.

Swimming Fastest covers every aspect of competitive swimming. The book
is heavily illustrated, with more than 500 illustrations and photos featuring
world-class swimmers. Sequences of photos taken from the front, side, and underneath
views show you exactly how to perform competitive strokes, starts, and turns.

This book is a source that coaches and athletes will pull down from their
shelves again and again for reference. In part I Maglischo masterfully explains
the mechanics of competitive swimming. He presents detailed technique analysis
of the four primary strokes: freestyle, backstroke, breaststroke, and
butterfly. He also explores the roles of stroke rate, stroke length, and drag
reduction and reevaluates the role of lift forces and the Bernoulli principle
in swimming propulsion. He explains the complex relationship between stroke
length and stroke rate and swimming speed, and he reviews recent findings on
the physical basis of swimming propulsion and the techniques that swimmers use
to apply propulsive force.

Part II explains the physiology behind the most effective training methods and
provides detailed sample workouts and training programs for each event.
Maglischo provides critical information to help you train more accurately and
monitor your training more effectively. He evaluates current training theory,
explaining why the anaerobic threshold theory of training needs revision and
why muscle fiber types are important to swim training. Maglischo also presents
important new studies that define the relationship between endurance and sprint
training, and he suggests their implications for training.

Every swimming coach and serious swimmer will benefit from this book. Swimming
Fastest will be the first resource you turn to when you want to trim
precious seconds off your best times.

About the Author

Ernest W. Maglischo coached swimming for 38 years, working at four universities
and two swim clubs. He has won 13 NCAA national championships at the Division
II level and 19 conference championships. In 1996 he was honored as the Pacific
10 Conference Swimming Coach of the Year, and he has been named NCAA’s Division
II coach of the year an unprecedented eight times. He has also received the
highest coaching award, the National Collegiate and Scholastic Swimming Trophy.

Maglischo holds a PhD in exercise physiology from the OhioStateUniversity. He’s a member of the College
Swimming Coaches Association, the American Swimming Coaches Association, and
U.S.A. Swimming, where he serves on the Sports Medicine Committee. Now retired,
Maglischo lives in Phoenix,
Arizona.

One of the most common drills for increasing stroke
lengths is to count strokes for one pool length and repeat the drill while
attempting to cover the distance with fewer strokes. All of this is done at a
slow speed. This is a good drill for young and inexperienced age-group swimmers.
The efficiency of their strokes and their performances will improve when they
attempt to cover each pool length with fewer strokes, regardless of the speed
of their swims.

Although a drill like the one just described is excellent for inexperienced
swimmers, it has limited value once athletes can swim with good coordination
and reasonable efficiency. At that point, swimming speeds and stroke rates
must be included in drills designed to increase stroke length. Because the
relationship between the combination of stroke rate and stroke length that
will produce the most efficient swimming velocity will be different for each
race distance and for each swimmer, all three elements should be included in
drills to improve stroke lengths. Following are some drills that include all
three elements.

SWOLF
This drill is so named because it involves swimming and is scored like golf.
The value of the drill is that it allows each swimmer to discover the best
way to improve the relationship between stroke length and stroke rate to
achieve a particular swimming velocity, whether through increasing stroke
length, increasing stroke rate, or using some combination of the two. The
drill is performed in the following manner. The athletes swim a particular
repeat distance, 25 or 50 yd or m, while counting their strokes. Their times
are noted, and the two measures, number of strokes and their time for the
swim, are combined for a score. For example, a time of 30.00 for 50 m with a
stroke count of 40 would produce a score of 70.

Once they have established a base score, swimmers can use any one of several
variations of the game to improve the relationship between their stroke rates
and stroke lengths. The goal is to reduce the score by (1) swimming faster
with fewer strokes, (2) swimming faster with little or no increase in the
number of strokes taken, or (3) swimming the same time or nearly so with
fewer strokes. If the swimmer in the previous example were to swim 29.00 with
the same stroke count, the score would be an improved 69. This swimmer’s
stroke rate has undoubtedly increased with little or no loss of stroke
length, which accounts for the improved time. Similarly, the same time of
30.00 coupled with a reduced stroke count of 38 would produce an improved
score of 68. In that case, the swimmer’s stroke length will have improved and
the stroke rate will have decreased with no detrimental effect on swimming
speed.

The results will be more difficult to evaluate when lower scores result from
faster times that are coupled with a greater number of strokes. This is
generally a desirable effect because the lower score results from time
reductions that are proportionally greater than the amount by which stroke
lengths have declined. This effect can certainly be considered beneficial for
improving sprint speed. Increases of stroke rates and the reduction of stroke
lengths may not be advantageous for longer sprints, middle distance races,
and distance events if the perceived effort that produced lower scores is
beyond that which swimmers feel they could sustain over their race distance.

KICK-INS
The kick-in drill works best for increasing stroke length. To perform it,
athletes swim a series of 50 or 100 repeats while counting the number of
stroke cycles required to complete each repeat. Before starting, each swimmer
should be assigned the maximum number of cycles they are permitted to use for
the repeat distance in the allotted time. That number should be one or two
cycles fewer than they generally need to complete that distance. The goal,
then, is to complete the repeats with fewer strokes. If they do not finish
the repeat when they have completed their assigned number of stroke cycles,
they must kick the remaining distance to the finish. The send-off time for
the repeats should be set so it is challenging but manageable if the swimmers
can complete the repeats without kicking in. The time goal will motivate
swimmers to try to reduce their strokes without sacrificing swimming speed.
This drill puts a premium on increasing stroke length and doing so without
increasing the energy cost of the swim.

STROKE COUNTING AT SPRINT SPEED
This drill can help sprinters increase their stroke lengths while swimming at
race speed. The drill can be done in a number of ways. With one method,
swimmers sprint 25 yd or m at maximum speed while trying to reduce their
stroke count. This method puts a premium on swimming fast with a longer
stroke length. Another method is to try to swim each repeat faster without
increasing the stroke count. This encourages them to increase their stroke
rates without shortening their stroke lengths. The distance that swimmers
cover with a push-off can become a confounding variable with both drills.
Therefore, swimmers should try to keep that distance similar from swim to
swim. The influence of the push-off for different distances can be eliminated
from this drill by counting only the number of strokes required to get from
one set of flags to the next.

Still another method for increasing stroke length at sprint speed is for the
athletes to swim only a specified number of stroke cycles while trying to
cover more distance with each swim. For example, the coach can measure the
distance a swimmer can cover with two or three stroke cycles, and then the
swimmer can try to increase that distance. This distance should be measured
in the middle of the pool to remove the influence of the push-off.

* To reprint this excerpt with permission from Human Kinetics Publishers,
Inc., please contact the publicity department at 1-800-747-4457 or publicity@hkusa.com.

Regardless of the type of yearly plan preferred, whether it be a two-season
plan, a three-season plan, or a yearly plan with mixed macrocycles, taking a
few general steps can help determine the length of each season and the
placement of macrocycles and mesocycles within those seasons. The steps are
listed in the order in which they should be considered:

1.Select
the trainable components that should be included during the training year.

2.Determine
the number of seasons preferred and the beginning and ending dates for each
season. These primary considerations are the dates of major competitions and
the ability of swimmers to tolerate large amounts of training without
becoming overtrained. A season should extend from the end of the break
following one major competition to the end of the next major competition.

Obviously, scheduling fewer major competitions provides more time for
training. This kind of schedule offers a decided advantage for swimmers who
can handle a large amount of training. These swimmers tend to do best with
two-season yearly plans. On the other hand, longer seasons increase the
possibility that swimmers who do not tolerate training well will become
overtrained. These swimmers often do best with three-season and mixed
macrocycle yearly plans.

3.The
next step is to determine the type, length, and placement of macrocycles
within each season. This task is best done by counting backward. The length
of the taper phase should be determined first. Its length will depend on the
importance of the competition at the end of a particular season and the
length of taper needed by the category of swimmers for which the plan is
designed, that is, middle distance and distance swimmers, 100 and 200
sprinters, or 50 and 100 sprinters. The length of specific and race
preparation macrocycles should be determined next. The length of each of
these phases should be great enough to produce the desired training effects
but not so great that they interfere with one another or reduce the general
preparation phase to the point where it is largely ineffective. Suggested
minimum and maximum lengths are 2 and 8 weeks for the race preparation phase
and between 4 and 12 weeks for the specific preparation phase.

The importance of the type of training stressed in each of these season
phases must also be considered when selecting the length of that phase. A
specific preparation phase of reasonable length is particularly important to
the success of middle distance and distance swimmers. An adequate race
preparation phase is equally important to 100 and 200 sprinters. The race
preparation phase is important to the success of 50 and 100 sprinters, as is
the general preparation phase. When necessary, the specific preparation phase
can be shortened for sprint swimmers because improving the aerobic capacity
of their fast-twitch muscle fibers is not nearly as important to their
success as is improving their speed and increasing the rate of oxygen
delivery to their muscles.

The general preparation phase should make up the time that remains in each
season. Except in extreme cases, this phase should not be less than 3 weeks
in length. A period of 6 to 8 weeks is recommended for the best development
of oxygen delivery. A general preparation phase of adequate length should be
included in at least one of the seasons during each training year to develop
a solid aerobic base of the circulatory and respiratory adaptations that are
important to the delivery of oxygen and energy-containing chemicals to the
muscles, as well as the protein substances needed for tissue repair to the
muscles. This phase can be shorter during a later season or seasons once
athletes have established that base.

4.The
training goals for each macrocycle should be established next. All trainable
components should be included during each macrocycle; only the degree of
emphasis will differ. Therefore, coaches should decide which trainable
components to emphasize within a particular training cycle and which to
conduct at a maintenance level.

5.Once
developed, each season phase, or macrocycle, should be subdivided into
mesocycles that contain working and recovery periods. To allow for
progression within each macrocycle, each macrocycle should include at least
two mesocycles. As mentioned earlier, the length of macrocycles will depend
on several factors, some of which may concern competition and many of which
may not. The working phase of these mesocycles should be planned for periods
when athletes are likely to be relatively free of outside influence so that they
can attend training regularly and work conscientiously when they are there.
The recovery periods should be scheduled during competitions when good
performances are desired and during times when outside influences are likely
to interfere with training.

6.The
next step is to determine the training volume and training intensity goals
for each mesocycle.

7.The
next choices that need to be made concern the relative quantity of each type
of training that will be conducted in each mesocycle. Those decisions will be
determined by the goals for the macrocycle they make up.

8.Once
the types and quantities of training have been chosen, a system or systems of
progression for each mesocycle must be selected. Training should become
progressively more difficult in some way from the beginning of the season to
the taper period.

9.The
final step in this process is to establish a system of evaluation for each
mesocycle and for each macrocycle.

* To reprint this excerpt with permission from Human Kinetics Publishers,
Inc., please contact the publicity department at 1-800-747-4457 or
publicity@hkusa.com.

The Stroke Counter Watch is something that belongs to you totally and nobody
may have the right to say anything… but I will try to say something about the
publicity:

1. Under the circumstances of respecting the copyright, use a
meaningful explanation of the two biggest people in swimming. Michael Phelps +
Bob Bowman I imply that the remark regarding the observation of the Time and
Movement (within different training approaches or its periods) it’s very
important and has as a result – the obvious improvement of the technique… and
this is, perhaps, one of the major requests of the top swimming practice.

2.
Also, there should be better if you include points of view from Mr. Emmet
Hines, Dick Hanulla and Ernest Maglisho (and maybe other coaches that I don’t
know)

3.
As from me, I believe that the publicity for this wonderful counter may start
even with Suetonius’ aphorism (Festina lente) and with the concept named by me
BEST + IPA. Why?

Now I will try to give you some information about this concept, considered by
me to be the basis for the understanding of the changing shown up in the last
years in swimming and especially, which resolves easily the problem – why and
especially, how can we count the movements?

It would be a pity that the idea to forward the swimmer to a superior technique
shall ignore the implications regarding the competition.

You see, in Bob Bowman’s interview, he said that Michael Phelps shall swim with
10 movements less than the number of seconds. People will ask – why 10 and not
11 or 9; Or if one would like to say that the score given by the addition of
the seconds with the movements give the mathematical value of the efficiency…
some other relations may show up, where the score can be perfectly equal but
with different seconds or movements (28 + 18 = 46 or 30 + 16 = again 46). So
this is why some misunderstandings may show up; these can not be resolved if my
formulation is not accepted (BEST + IPA), because my formulation permits the
complete bordering of these relations.

If you accept my contribution – the ones who want to make objective evaluations
regarding the efficiency of a swimmer must refer to IPA also. This indicator represents the biotype, the swimmer’s
personality. Even if a perfect equality comes up when the IPA score is being
calculated (though this is hard to happen) this IPA equality will take to the
block-start alike swimmers who compete in the most authentic fair play
circumstances… and then the BEST score by ever of them shall be the objective
of another award, etc.

This kind of competitions may show up in the future. They are not against the
nowadays ones but they are an alternative of competition for those who have
their chance to the Olympic medal, but they love swimming and want to perform
it with a correct technique, taken to perfection, to maximal efficiency
(Masters)

From my point of view, you must know that there are conditions linked to the
21th century technology which make the training 100% to have less unknown
parameters… I am talking about other projects I have thought about and which
shall come after this first step of our collaboration – the coming back on the market
under optimal presentation and price of “Speedo Counter Watch”.

[ Please understand that I am working for these
subjects for 40 years… I sometimes had to “fight” for them … most of the time I
was ignored – but now, when we have all the conditions to make it become
reality, I want this concept to be well understood and more useful… this is not
a business, it is a something connected to the sports ethic… there is one
rhetorical question – why do we practice sports? ]